It can be tricky to keep your triceps toned. So many people struggle with this; they’ve even invented names for these problematic areas. Untoned triceps are also called ‘bingo wings,’ ‘dinner lady arms,’ or ‘nanna wobbles.’ Nobody wants them, and everyone wants to know how to get rid of them.
The good news is that you can do some excellent exercises to strengthen your triceps at home. You don’t have to spend hours on machines in the gym to define your triceps; you can do it at home. Here’s how:
Dips are almost 100% focused on the triceps, and anyone can do some version of them.
How to do dips:
- Sit on a chair, coffee table, or couch with your hands on either side of your hips.
- Keep your legs stretched out ahead of you, heels on the floor.
- Move forward, so your arms are supporting your weight.
- Lower your body to the ground as deep as you can go.
- Raise yourself back up.
If you’re not strong enough for dips like this yet, bend your knees and place your feet flat on the ground. You’ll soon get strong enough to straighten your legs.
#2 Diamond Push-Ups
Regular push-ups will help you make your triceps stronger, but diamond push-ups take it to the next level. These push-ups will activate your triceps like never before!
How to do diamond push-ups:
- Go into a push-up position.
- Place your hands close together to form the shape of a diamond under your chest.
- Keep your elbows close to your sides.
- Lower yourself down.
- Rise up again and repeat!
If the diamond push-up is too challenging, start with a regular push up. The more space between your hands, the easier it is! Unfortunately, even regular push-ups can be too difficult to do for beginners. The best way to begin is to lower your knees into a half push up position until you get stronger.
Pull-ups are excellent for triceps, and it’s easier than you may think to begin doing pull-ups at home. All you need is basic equipment. There are many options of at home pull up bars to choose from.
How to do pull-ups:
- Hang from a sturdy bar, gripping it with palms facing away from you.
- Cross your feet and squeeze your abs and glutes as you pull yourself up.
- Once your chin reaches the bar, lower yourself down again, and repeat.
The quickest way to do pull-ups is to use a resistance band. There are many types of bands out there like these: https://victoremgear.com/products/pull-up-bands. It’s important to get a set with various tensions, so you can adjust it as you get stronger.
#4 Triceps Pushdown
Another way you can use a resistance band to tone your triceps is with a pushdown. It’s simple to do and gives excellent results, especially as you level up the tension.
How to do triceps pushdowns:
- Loop the resistance band around something sturdy and overhead, like a pull-up bar, or a hook on a door.
- Hold the band’s ends in each hand.
- Tuck your elbows in near your sides.
- Bend your arms up until your hands are next to your chest.
- Make sure the band is taut as you press your hands down to your sides.
This exercise is for all levels; simply use a resistance band suited to your level of strength.
#5 Handstand Push-Ups
Yes, this sounds daunting! But, just like every other triceps exercise on this list, there are modified versions of it to help you slowly but surely build your strength. And before you know it, your triceps will be strong enough to make the complete move.
How to do handstand push-ups:
- Stand facing a wall.
- With your hands on the ground, kick up, so you’re in a handstand against the wall.
- Lower yourself down and push back up.
If you’re not ready for a handstand push-up yet, begin with pike push-ups and slowly start to move your feet up to higher surfaces until you have enough strength to push yourself up.
You’ll Be Amazed By The Results!
People who go to the gym will be so used to the machine-assisted exercises that they don’t realize how effective our own bodyweight is in getting awesome results. These exercises can be done at home, and are some of the very best for your triceps.
Enjoy your triceps training!